Warm-Up:
Coach’s choice
WOD prep:
Prep the lifts
WOD:
CrossFit Main Site
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and Hang snatch for as long as possible.
Once you cannot snatch the weight, Hang clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Scaling:
This workout contains many reps of heavy weightlifting.
Option 2:
Complete this as prescribed.
*Newer athletes should ignore the clock and perform
Option 3:
Power Snatch 1-1-1-1-1 reps
Power Clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Lots of fun in the box this morning.
Started with the ring course…thanks to all of my spotters keeping me safe…I made it across! Can’t wait to do it again.
Loved the strength WOD…fun to be able to chat with friends and do some lifting.
Hang Power Snatch to 105#
Hang Power Clean to 185#
Deadlift to 315#
Knee felt good!
“Do You Come Here Often?” (Named for MJ noting that he liked this WOD because you can chat, sip a drink, and lift)
Hang Power Snatch: 75# (PR)
Hang Power Clean: 95#
Deadlift: 190#
Did the Ring course with a little help from some friends 😬
Post-WOD fun with Becka: “Karen Meets Burpees”: 150 Wall Balls With Burpees on the Minute increasing by 2. We went 5 Minutes and then altered the timing to Burpees every two minutes, increasing by two. In the end, I did 150 Wall Balls And 132 Burpees.
Nice work this morning! You made the rings look easy!
#75, #135, #390. PR on DL. Previous #365 in August. Gotta work on my shoulders.
Nice work today!!! I can’t believe you would do burpees and wall balls willingly…I’d have to think about doing those even if someone was holding a gun to my head!
Nice 25# PR JL!!! Awesome work.